Author: cfdavis

Skill

8 sets:
Snatch high pull plus power snatch
Rest about a minute between sets

You’ll have about 10-12 minutes to work through today’s lifting; move at your own tempo, but try not to rest more than 60-90 seconds between sets.

Workout of the Day

3 rounds for time:
75 double unders
15 front squats
15 lateral burpees

Time cap: 14 minutes

Modify the jump rope volume and difficulty so that you can finish in no more than about 90 seconds per round. This is pretty high jump rope volume as written, so feel free to challenge yourself! Load your front squats to a weight that has you finishing the 15 reps in no more than 2 or 3 quick sets.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 3×2:30 on, 0:30 off

Skill

5 rounds, each for time:
15/10 calories
5 sandbag cleans

Rest about 2 minutes between rounds

We’re dusting off the sandbags for some Birthday skill work! Push hard on the machine, then try to get through the 5 cleans as quick as you can. Check your time when you start and finish, and record your slowest to SugarWOD.

Workout of the Day

6 rounds, 2 minutes on, 1 minute off:
3 deadlifts
9 sit ups

Happy Birthday, Kirsten, Hannah, and Jen! Today’s skill work and workout are courtesy of Kirsten for their joint Birthday workout; enjoy!

Scale the deadlift weight so that you can always complete the 3 reps unbroken, though it may get challenging to do so. These are short sets, so practice quick transitions between the two movements! Track your rounds and reps separately for each interval, then add them up at the end, Chief-style.

standard: 135/95
rx: 185/135
sport: 205/145
metcon: 6×2:00 on, 1:00 off

Workout of the Day

5 rounds, 3 minutes on, 1 minute off:
12 box jumps
12 push jerks

At the start of every 3 minute interval, run 200 meters before working on the box jumps and push jerks.

Track your rounds and reps separately for each of the 5 intervals, and add them all up at the end, Chief-style. Grab a barbell that lets you complete the 12 push jerks in no more than 2 or 3 quick sets every round. Do your best to push the pace on the 200 meter run buy-in so that you get a good amount of time on the AMRAP!

standard: 65/45 pound bar, 20/12 inch box
rx: 95/65 pound bar, 24/20 inch box
sport: 115/85 pound bar, 24/20 inch box
metcon: 5×3:00 on, 1:00 off

Workout of the Day

AMRAP in 20 minutes:
500 meter run
30 alternating dumbbell power snatches
15 toes to bar

Pick a dumbbell weight that you’re comfortable snatching for relatively high volume. Scale the range of motion on the toes to bar so that you can hang on to quick sets of at least 3-5 throughout the workout.

standard: 35/20
rx: 50/35
sport: 50/35, 10 bar muscle ups instead of 15 toes to bar
metcon: 4×4:00 on, 1:00 off

Skill

7 rounds:
One set of hard strict pull ups (target: 3-5)
One set of easy ring rows (target: 8-12)

Rest 60-90 seconds

We’re working two pulling movements today; you’ll start with a set of relatively challenging strict pull ups (banded, unassisted, or weighted) with the goal of hitting 3-5 reps. You’ll then immediately move on to a much easier set of ring rows before resting 60-90 seconds and repeating. Focus on keeping both movements strict, with a tight core and rigid body position on each rep.

Workout of the Day

5 rounds:
40 seconds of thrusters
40 seconds of rest
40 seconds of calories
40 seconds of rest

Challenge yourself on the thruster weight; it’s a short work interval, so you won’t be stuck with what you choose for very long. Pick a weight heavy enough that sets of more than 5 at a time are a struggle. It shouldn’t ever get sketchy, but it’s ok if it’s very tough.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 10×0:40 on, 0:40 off

Skill

EMOM for 10 minutes:
Hang power clean
Split jerk

Remember to deadlift the barbell up to the hang and stand tall for a moment before starting your hang power clean. Practice catching the hang power clean with your feet no wider than your regular squat stance, and then follow through with a split jerk. Do your best to keep your back heel off the floor in the catch on your split jerks.

Workout of the Day

4 rounds for time:
200 meter run
16 hang power cleans
12 lateral burpees

16 minute time cap

This is the second of three consecutive workouts this week with the rx weight set at 115/85; the hang power cleans should be a bit tough, but easy enough that you can finish them in no more than 3 quick sets every round. If you’re too ambitious on the weight, the 16 minute time cap will start to feel very tight.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×2:00 on, 1:00 off

Skill

AMRAP in 8 minutes:
20 second arch hold
20 second L-sit
20 second handstand hold

Rest as needed between movements so that you can hold for the whole 20 seconds in the next effort. Scale each movement with that goal in mind as well.

Workout of the Day

4 rounds:
1:20 of front rack lunges
1:20 of calories
1:20 of rest

At the start of every 1:20 interval, including every rest interval, complete 20 double unders.

Choose a volume and difficulty of jump rope that lets you finish in no more than 20-30 seconds; you should have about a minute for lunges, calories, or resting after each jump rope set. Scale your barbell weight to a relatively tough one that still lets you get sets of 6-10 without too much issue. Add up all of your calories and lunges (not your jump rope) at the end of the workout.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×2:40 on, 1:20 off

Skill

EMOM for 10 minutes:
Hang snatch high pull
Hang power snatch

Focus on aggressive extension on the hang power snatches today. The high pull is there to prime a hard and fast drive before you follow through overhead on the second rep.

Workout of the Day

AMRAP in 14 minutes:
30 sit ups
25 kettlebell swings
200 meter run

Pick a swing weight that you can hang onto for sets of at least 7-10 throughout the workout. Push the pace on the run, and use the sit ups as a chance to catch your breath before the swings.

standard: 16/12
rx: 24/16
sport: 32/24
metcon: 7×1:40 on, 0:20 off

Workout of the Day

Today is Memorial Day; we’ll be running one big class at 9 am, with open gym from 10 until noon. Closed the rest of the day!

Workout of the Day:

With a partner, for time:
Run 1 mile together
Complete 100 pull ups total, switching any time
Complete 200 push ups total, switching any time
Complete 300 squats total, switching any time
Run 1 mile together

Any and all of the components in today’s workout can be scaled, and you and your partner don’t have to do the same difficulty or amount of reps/distance. Your coach will give you some more context in class.

Workout of the Day

4 rounds:
1 minute plank hold
1 minute of burpee box jumps
2 minutes of calories
1 minute of rest

Try to hang on to the plank for the full one minute interval every round. You can drop right down from the plank into your first burpee when the burpee box jump interval starts. If you’re sharing a machine and box, then have one partner go plank-BBJ-cals-rest while the other goes cals-plank-BBJ-rest.

standard: 20/12 inch box
rx and sport: 24/20 inch box
metcon: 4×4:00 on, 1:00 off